A healthy weight for a 5’10” male falls between 132 and 174 pounds, based on the standard BMI range of 19 to 24.9. The middle of that range, around 153 pounds, corresponds to a BMI of 22. But the “right” number for you depends on your body frame, muscle mass, age, and how you carry your weight.
The Standard Healthy Range
The National Heart, Lung, and Blood Institute defines a healthy BMI as 18.5 to 24.9. For someone standing 5’10”, that translates to specific weights at each BMI point:
- BMI 19: 132 lbs
- BMI 20: 139 lbs
- BMI 21: 146 lbs
- BMI 22: 153 lbs
- BMI 23: 160 lbs
- BMI 24: 167 lbs
- BMI 25: 174 lbs (start of the overweight category)
A large pooled study published in the New England Journal of Medicine found that a BMI between 22.5 and 24.9 was associated with the lowest risk of death among healthy men who had never smoked. For a 5’10” man, that’s roughly 157 to 173 pounds. This suggests the upper half of the healthy range may be the sweet spot for longevity, at least on a population level.
How Body Frame Changes the Target
The Hamwi formula, a clinical shortcut used for decades, estimates ideal body weight for a 5’10” male at 166 pounds. It starts with 106 pounds for the first five feet, then adds 6 pounds for each additional inch. That 166-pound estimate then shifts up or down by 10% depending on frame size: about 149 pounds for a small frame and 183 pounds for a large frame.
You can estimate your frame size with a simple wrist measurement. For men over 5’5″, a wrist circumference of 5.5 to 6.5 inches indicates a small frame, 6.5 to 7.5 inches is medium, and over 7.5 inches is large. A large-framed man naturally carries heavier bones and broader joints, so weighing more at the same height doesn’t carry the same health implications as excess body fat on a smaller frame.
Why Muscle Mass Complicates the Number
BMI treats all weight the same. It can’t distinguish between 180 pounds of mostly muscle and 180 pounds with a high percentage of body fat. A 5’10” man who strength trains regularly could weigh 185 pounds with visible abs and excellent metabolic health, while another man at 170 pounds could carry too much fat around his midsection and face higher health risks.
Body fat percentage gives a more complete picture. For men, 5 to 10% body fat is considered athletic, 11 to 14% is rated good, and 15 to 20% is acceptable. Above 24%, a man is typically classified as obese regardless of what the scale says. Average body fat also shifts with age: 9 to 15% is typical for men under 30, 11 to 17% for ages 30 to 50, and 12 to 19% for men over 50.
If you lift weights seriously, a metric called the Fat-Free Mass Index can help you contextualize your weight better than BMI alone. A healthy range for men is 18 to 25 on the FFMI scale. Reaching the upper end of that range requires years of consistent training, and values above 25 are rare without performance-enhancing drugs. If your FFMI is in the normal range but your BMI reads “overweight,” your weight is likely fine.
The Healthy Range Shifts After 65
If you’re an older adult, the standard healthy weight guidelines may actually be too lean. Research published in the Annals of Geriatric Medicine and Research found that men over 65 had the best functional outcomes at a BMI of 27 to 28, which for a 5’10” man means roughly 188 to 195 pounds. That’s technically “overweight” by standard definitions, but older adults with a BMI below 25 showed higher rates of frailty, muscle loss, balance problems, and fall risk. The study concluded that a BMI between 25 and 35 may be optimal for older populations, since carrying some extra weight appears to protect against the muscle wasting that accelerates with age.
Waist Size as a Better Health Indicator
Your weight alone doesn’t tell you where fat is stored, and that matters. Fat concentrated around the midsection, known as visceral fat, is more strongly linked to heart disease and metabolic problems than fat stored in the hips or limbs. A straightforward guideline from the NHS: your waist should measure less than half your height. For a 5’10” man (70 inches), that means keeping your waist under 35 inches.
This check takes ten seconds with a tape measure and can be more informative than stepping on a scale. A man at 175 pounds with a 33-inch waist is in a very different health position than a man at 175 pounds with a 40-inch waist, even though their BMI is identical.
Putting It All Together
For a 5’10” male in his 20s through 50s, the general target is 149 to 183 pounds depending on frame size, with the 157 to 173 range associated with the best long-term health outcomes in large studies. If you carry significant muscle mass, you can weigh more without concern as long as your body fat stays below 20% and your waist stays under 35 inches. If you’re over 65, a slightly higher weight in the 188 to 195 range may actually be protective. The scale gives you one data point. Combining it with your waist measurement, body fat percentage, and how you feel day to day gives you a far more useful picture.